Express leg workout at VivaGym: Maximum results in just one machine

Shopping days, errands, and little time to train? We know your lifestyle is hectic, but that's no longer an excuse to skip "leg day".

If you're looking for an efficient, quick workout without wasting time searching for equipment or waiting for a spot to open up, we have the perfect solution. Today we bring you a complete lower body routine using a single piece of equipment you'll find in the VivaGym fitness room: the Multipower machine (or assisted pull-up bar).

The Multipower is perfect whether you're a beginner or an advanced athlete, as it provides the necessary stability to safely concentrate all your strength in your legs.

The Routine: Full lower body workout in record time

Perform this sequence, resting for 60 to 90 seconds between sets. By using the same machine, you'll optimize your time.

1. Deep squat (Focus on Quadriceps and Glutes)

• How to do it: Place your feet shoulder-width apart, slightly in front of the bar. Lower yourself in a controlled manner, keeping your back straight thanks to the machine's guide.

• Sets: 4 sets of 10 to 12 repetitions.

  
  

2. Static backward lunges (Unilateral isolation approach)

• How to do it: Without moving the height bar, take a long step back with one leg. Lower your back knee toward the ground, forming a 90-degree angle. Do all repetitions with one leg, then switch to the other.

• Sets: 3 sets of 10 repetitions per leg.

  
  

3. Romanian Deadlift (Focus on Hamstrings and Glutes)

• How to do it: Lower the bar on the Smith machine to thigh level. Keep your feet straight and, with a slight bend in your knees, push your hips back as you slide the bar close to your legs. Feel the stretch in the back of your thigh.

• Sets: 4 sets of 12 repetitions.

  
  

4. Heel Raises (Focus on Calves)

• How to do it: Place your feet firmly under the bar (you can use a disc or step as a small platform for greater range of motion) and raise your heels, concentrating the pressure on the balls of your feet.

• Sets: 3 sets of 15 repetitions.

Optimize your time at Estepona Park

This routine is designed for a dynamic and uninterrupted workout. Afterward, the entire mall is at your disposal for your post-workout shake, shopping, or simply to get on with your day. Pure efficiency!